Tuesday, 20 December, 2016
WARM UP – MOBILITY
5 mins dynamic
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2 rounds:
8-10 GHD Hip Ext.
8 KB Snatches + 5 Windmills each arm
8-10 Crossover 90/90’s
WOD A
DEADLIFT X 3
20 mins to hit 5 sets of 3 Deadlifts at 75-80%+ of 1RM – go heavy but keep it smooth and safe!
Try to keep the same or similar weight across all sets, the goal is NOT to establish a 3RM
WOD B
BAD SANTA
3 rounds for time:
21 Power Snatches 95/65lb (use a weight that’s 2-3 sets max. first round)
15 Burpees Over Bar (lateral)
9 Box Jumps 30/24″
ACCESSORY
3 rounds:
8-10 GH Raises
15-20 Banded Good Mornings
8-10 “Evil Wheels” – ab-wheel rollouts with barbell and small plates
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Crossover Recovery
